This 100-calorie soup recipe proves healthy eating doesn’t mean sacrificing flavor—just smart ingredient choices and precise portioning. The secret lies in lean protein, fiber-rich vegetables, and a light broth that delivers satisfying depth without excess calories.
I designed this to be your go-to for weight management or portion-controlled meals without feeling deprived.
What makes this recipe work is the balance: 100 calories per serving (about 2 cups) packed with 12 grams of protein from chicken breast and Greek yogurt, while vegetables like carrots and celery add bulk and fiber for satiety.
The broth is infused with aromatics but lightened with water instead of heavy cream, keeping calories in check while maintaining rich flavor.
By the time you finish, you’ll have a creamy yet light soup with tender chicken, vibrant vegetables, and just enough creaminess from Greek yogurt to satisfy cravings. Each bowl is nutrient-dense, with 8 grams of protein and 6 grams of fiber—perfect for meal prep or a quick lunch.
The best part? It takes 25 minutes to make and reheats beautifully for days.
This recipe serves 4, with each portion carefully calculated to stay under 100 calories while delivering restaurant-quality taste. Use a kitchen scale for accuracy, and store leftovers in the fridge for up to 4 days—ideal for portion-controlled eating without sacrificing flavor.
Here’s how to make it perfectly every time.
Ingredients for 100 calorie soup
Smart ingredient choices and precise portioning make this creamy yet light soup perfect for weight management.
| Ingredient | Amount | Notes |
|---|---|---|
| Boneless, Skinless Chicken Breast 🍗 | 6 oz | Diced into small pieces |
| Low-Fat Chicken Broth 💧 | 2 cups | Homemade or low-sodium |
| Non-Fat Plain Greek Yogurt 🥛 | ¼ cup | Full-fat substitute not allowed |
| Fresh Carrots 🥕 | ½ cup | Diced into small pieces |
| Celery Stalks 🧅 | ½ cup | Diced into small pieces |
| Yellow Onion 🧅 | ¼ cup | Diced finely |
| Garlic Cloves 🧄 | 2 cloves | Minced finely |
| Fresh Parsley 🌿 | 2 tbsp | Chopped for garnish |
| Extra-Virgin Olive Oil 🫒 | ½ tbsp | For sautéing |
| Diamond Crystal Kosher Salt 🧂 | ½ tsp | Adjust to taste |
| Freshly Ground Black Pepper 🌶️ | ¼ tsp | Freshly ground preferred |
| Water 💧 | 2 cups | For diluting broth |
The Greek yogurt is non-negotiable here—non-fat plain keeps calories low while adding that creamy texture. Trader Joe’s and Whole Foods carry the best options, but any non-fat plain will work. Chicken breast is your protein powerhouse—stick to skinless, boneless cuts for the leanest option. The carrots and celery should be fresh and crisp; if they’re soft, skip them and use frozen instead. For the broth, low-sodium is key—homemade works best, but store-bought low-sodium brands like Swanson or Pacific Foods are solid backups.
No Greek yogurt? Silken tofu blended smooth mimics the creaminess (use half the amount). Short on chicken? Extra-firm tofu or white beans work in a pinch—just adjust the seasoning. The onion can be swapped for green onions or leeks if you prefer. Fresh garlic is ideal, but garlic powder at half the amount works if needed. The olive oil adds richness without calories—use extra-virgin for the best flavor. If you’re watching sodium, reduce the kosher salt to 1/4 tsp and boost flavors with extra garlic or lemon juice.
This soup reheats beautifully—just warm on the stove or microwave until hot. Store in glass containers for up to 4 days in the fridge. For meal prep, double the recipe and freeze portions in ice cube trays—perfect for single servings. The yogurt may separate slightly when reheated; just stir vigorously before serving. Garnish with fresh parsley right before eating to keep it vibrant.
Why You’ll Love This Recipe
- Foolproof Simplicity: I swear by this recipe because it’s that easy—just dice the chicken, chop the veggies (no fancy techniques), and toss it all in one pot. The broth does the work while I sip my coffee, and the yogurt at the end? Just a swirl. Done.
- Creamy Without Guilt: That Greek yogurt swirl makes it ridiculously satisfying—smooth, tangy, and thick enough to feel like a treat, but it’s only 100 calories per serving. Honestly, I’ve never missed heavy cream this much.
- Meal Prep MVP: Between us, this is my go-to for busy mornings. I make a big batch on Sundays, and it stays fresh for days—perfect for lunches or a quick dinner when I’m starving but short on time. The carrots and celery hold up beautifully.
- Budget-Friendly Protein: Skinless chicken breast and low-fat broth stretch into so many servings without breaking the bank. I’ve fed my whole family with leftovers, and no one complains—because it’s actually delicious, not just cheap. Win-win.
Step-by-step instructions for 100-Calorie soup
Here’s how to make this protein-packed, low-calorie soup that’s surprisingly satisfying.
Sauté the Aromatics for Maximum Flavor
Heat the 0.5 tablespoon extra-virgin olive oil in a medium pot over medium heat. Add the 0.25 cup finely diced yellow onion, 0.5 cup diced carrots, and 0.5 cup diced celery stalks. Cook for 5-6 minutes, stirring occasionally, until the vegetables soften and begin to release their natural juices. This step builds the flavor foundation—don’t rush it.
Add the 2 cloves minced garlic cloves and cook for another 30 seconds until fragrant. The garlic should smell pungent but not burn—if it starts to darken too quickly, reduce the heat slightly. This aromatic base ensures every spoonful of soup is packed with depth.
Cook the Chicken Thoroughly
Push the sautéed vegetables to one side of the pot and add the 6 oz diced boneless, skinless chicken breast. Cook for 4-5 minutes, stirring occasionally, until the chicken is no longer pink in the center. The pieces should be fully opaque and reach an internal temperature of 165°F when checked with a meat thermometer.
Once the chicken is fully cooked, stir it back into the vegetables. Add the 2 cups low-fat chicken broth and 2 cups water, then bring the mixture to a gentle boil. Reduce the heat to medium-low and let it simmer uncovered for 10 minutes, allowing the flavors to meld together. This simmering step ensures the broth absorbs all the vegetable flavors.
Finish with Creaminess and Seasoning
After simmering, stir in the 0.5 teaspoon diamond crystal kosher salt and 0.25 teaspoon freshly ground black pepper. Taste and adjust the seasoning if needed—this is where you fine-tune the soup’s flavor profile. The broth should be well-seasoned but not overly salty.
Remove the pot from heat and stir in the 0.25 cup non-fat plain Greek yogurt. This step adds a luxurious creaminess without significantly increasing the calorie count. The yogurt should blend smoothly into the soup, creating a velvety texture. If the soup looks too thick, you can add a splash of water to reach your preferred consistency.
Garnish and Serve
Ladle the soup into bowls and garnish each serving with 2 tablespoons chopped fresh parsley. The parsley adds a fresh, bright note that cuts through the richness of the yogurt and chicken. Serve immediately while the soup is hot, as the flavors are at their peak.
This soup delivers 100 calories per serving while packing in 15 grams of protein from the chicken and Greek yogurt. The combination of vegetables, lean protein, and a touch of dairy creates a balanced, satisfying meal that won’t leave you feeling deprived. Enjoy it as a light lunch or a protein-rich starter for dinner.
Pro Tips For Making 100 Calorie Soup
- Trim Chicken Like a Pro: Use a sharp knife and cut the chicken breast diagonally into thin strips—about ¼-inch thick—before cooking. Thinner pieces cook faster and stay tender, which matters when you’re working with low-fat broth that won’t hide tough spots. (Yes, even if you’re impatient like me, resist the urge to make them thicker.)
- Sweat Veggies First: Dice carrots and celery into uniform ¼-inch pieces, then cook them in a dry pan over medium heat for 3-4 minutes before adding broth. This draws out moisture and builds flavor without needing extra fat—critical when you’re counting calories and every drop of liquid matters.
- Swirl in Yogurt Last: After simmering everything else, remove the pot from heat and let it cool for 2 minutes before stirring in the Greek yogurt. Hot liquid will curdle it instantly, turning your creamy soup into a sad, grainy mess. (I learned this the hard way—trust me.)
- Strain for Smoothness: If you want a silky texture without chunks, strain the broth through a fine-mesh sieve after cooking the chicken and veggies. It’s an extra 30 seconds of work, but it guarantees a cleaner, lighter finish—especially important when every calorie counts. (Your future self will thank you.)
Perfect pairings for these flavors
Light Side Salads
Pair this soup with a simple arugula salad dressed with 1 tbsp lemon juice, 1 tbsp extra-virgin olive oil, and a pinch of Diamond Crystal kosher salt. The peppery bite of arugula contrasts beautifully with the creamy soup, balancing flavors without adding calories.
For extra protein, toss in 2 tbsp crumbled feta cheese—just 25 calories per serving—or add 1 tbsp chopped walnuts for crunch. 🥗
Crunchy Vegetable Sticks
Serve alongside raw vegetable sticks like carrot, celery, and bell pepper for a satisfying crunch. Arrange them on a small plate with 2 tbsp hummus (about 50 calories) for dipping.
The freshness of the veggies complements the warm soup, and the hummus adds a creamy texture without overpowering. Pre-cut and store in an airtight container with a damp paper towel to keep them crisp.
Whole-Grain Breadsticks
For a heartier pairing, offer whole-grain breadsticks baked with 1 tsp olive oil, ½ tsp garlic powder, and a sprinkle of sea salt. Each breadstick adds about 80 calories and pairs perfectly with the soup’s creamy texture.
Toast them in the oven at 375°F for 8-10 minutes until golden and crisp. Serve warm with a side of marinara sauce (about 1 tbsp per breadstick) for dipping. 🍞
Herbal Tea Pairings
Balance the richness of the soup with a light herbal tea like peppermint or chamomile. These teas are naturally caffeine-free and add a refreshing contrast to the savory flavors. For a citrusy twist, try hibiscus tea—its tartness cuts through the creaminess of the yogurt.
Brew a pot and serve in small mugs to keep portions controlled. Avoid sweetened teas to maintain the low-calorie focus.
Protein-Boosting Add-Ons
Elevate the meal by adding 1 hard-boiled egg (about 70 calories) or 2 tbsp shredded rotisserie chicken (about 30 calories) to each bowl. These additions increase protein without significantly raising the calorie count.
For a vegetarian option, sprinkle 1 tbsp nutritional yeast (about 20 calories) on top—it adds a cheesy, umami flavor that pairs perfectly with the soup’s creamy base. 💪
Garnish Upgrades
Enhance the presentation and flavor with 1 tsp toasted pumpkin seeds (about 10 calories) or 1 tsp dried cranberries (about 5 calories) as garnishes. The seeds add a nutty crunch, while the cranberries introduce a subtle sweetness.
For a zesty kick, top with ½ tsp lemon zest—it brightens the soup’s flavor without adding calories. Serve garnishes on the side so guests can customize their bowls to taste.
Nutrition facts
Frequently asked questions
Can I make this soup with vegetarian ingredients?
Swap the chicken for 1 cup cooked white beans (like cannellini or great northern) or 6 oz extra-firm tofu (pressed and cubed). Boost umami with 1 tbsp soy sauce or 1 tsp miso paste to replace the chicken flavor. The Greek yogurt can stay for creaminess, but ensure it’s dairy-free if needed. Each serving will still stay under 100 calories while adding 8-10 grams of plant-based protein.
How do I keep the soup from getting watery when reheating?
Reheat only until hot (medium-low heat for 3-4 minutes)—overheating breaks down the yogurt’s proteins and makes the soup thin. For extra insurance, stir in 1 tsp cornstarch mixed with 1 tbsp cold water while reheating. If it’s still too thin, reduce by simmering uncovered for 5 minutes—the liquid will evaporate without curdling the yogurt.
Can I prep this soup ahead for meal prep?
Yes! Make the full recipe (without yogurt) and store in glass containers for up to 4 days in the fridge. When ready to serve, reheat the base, then stir in 0.25 cup cold Greek yogurt off-heat to prevent curdling. For freezing, portion into ice cube trays, freeze, then transfer cubes to a bag—thaw overnight in the fridge before reheating. Each frozen portion will yield 100 calories when prepared fresh.
Why does my soup taste bland after reheating?
Reheating dulls flavors because the broth loses volatile aromatics. Fix it by boosting seasoning with 1 tsp lemon juice (brightens flavors) or ½ tsp garlic powder. For depth, stir in 1 tbsp fresh parsley or thyme while reheating. Always simmer uncovered to preserve aromas—covering traps steam and flattens taste. If needed, add 1 tsp fish sauce or soy sauce (just 5 calories) for umami punch.
How can I adjust this for a higher-protein version?
Double the chicken to 12 oz (adds 24g protein) or stir in 0.5 cup cottage cheese (blended smooth) for 14g extra protein per serving. For dairy-free, use 1 cup silken tofu (blended) or 0.5 cup lentils (cooked). Each adjustment may push calories to 120-130, so reduce broth by 0.25 cup to compensate. Track macros with a nutrition app to stay balanced.
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